Trauma Responses: Fight, Flight, Freeze, and Fawn Explained
Trauma is defined as an overwhelmingly distressing event. The body reacts to these events in four distinct ways designed solely for survival: Fight, Flight, Freeze, and Fawn. When there is a threat, our nervous system chooses one of these responses faster than we can think. It floods our body with hormones and neurotransmitters, all in an effort to preserve our life. Without the thinking brain's knowledge or permission, this ancient system jumps into action. It is one of the reasons our species has survived for as long as it has. Trauma becomes maladaptive when the reactions stick around long after the threat is gone.
The Fight Response
The fight response is the most dramatic of the trauma responses and can get one in legal trouble. It is an explosion of energy designed to knock your foe off their game and make them worry for their own well-being. It is a forward-motioned response.
Signs of the Fight Response:
Aggression
Defensiveness
Control-seeking behavior
Arguing or physical aggression
Tantrums
Why Does This Response Develop? The fight response often develops in individuals who grew up in environments where standing their ground was the only way to stay safe. If someone grew up in a chaotic or abusive household, the fight response may have been their way to feel in control or defend themselves from ongoing threats.
Long-Term Effects:
Chronic anger
Difficulty trusting others
Competitiveness
Always "looking for a fight"
Healing Approaches:
Anger management techniques
Grounding techniques
Somatic therapy
Internal Family Systems (IFS) therapy
Brainspotting
The Flight Response
The flight response is the sister to the fight response. The biological mechanisms are very similar.
Signs of the Flight Response:
Avoidance
Restlessness
Excessive worrying
Overworking or perfectionism
Constantly staying busy to avoid distress
Why Does This Response Develop? The flight response often develops in environments where escape was the only way to survive. Children who witnessed ongoing conflict or abuse may have learned that staying constantly occupied or physically removing themselves from a stressful situation was the safest option.
Long-Term Effects:
Anxiety disorders
Issues with sleep
Burnout
Difficulty staying present
Digestive issues
Healing Approaches:
Daily mindfulness practice
Nervous system regulation
Internal Family Systems (IFS) therapy
Brainspotting
Eye Movement Desensitization and Reprocessing (EMDR) therapy
The Freeze Response
The freeze response is not always easily noticed, as much of the reactions take place inside the body and mind.
Signs of the Freeze Response:
Shutting down or dissociation
Feeling stuck or numb
Spacing out or maladaptive daydreaming
Feeling paralyzed physically or mentally
Difficulty making decisions
Why Does This Response Develop? The freeze response often develops in situations where fighting or fleeing was not possible. This response is common in individuals who experienced childhood neglect, where the safest option was to become “invisible.” It may also appear in people who endured traumatic events they could not escape.
Long-Term Effects:
Depression
Procrastination
Social withdrawal
Healing Approaches:
Grounding exercises
Movement-based therapy
Reconnecting with one's emotions
The Fawn Response
The fawn response is one that most people do not know about. Fawning tends to hide in plain sight.
Signs of the Fawn Response:
People-pleasing
Weak boundaries
Constant need for validation
Excessive apologizing
Prioritizing others’ needs over personal well-being
Why Does This Response Develop? The fawn response is common in those who experienced emotional neglect or grew up in unpredictable environments. Fawning is often a learned behavior to de-escalate tension and keep caregivers or authority figures calm. Individuals with this response may struggle with expressing their own needs for fear of rejection or conflict.
Long-Term Effects:
Codependency
Low self-esteem
Difficulty expressing one’s needs
Healing Approaches:
Boundary-setting
Self-compassion work
Inner child healing
Reparenting
Understanding Your Trauma Response
While we can all display all four types of responses depending on the situation, people tend to lean towards a dominant response depending on what helped them survive childhood or what was modeled to them by their primary caregivers. Recognizing your dominant trauma response is an important step in building self-awareness and healing. It gives you and your therapist a firm foundation to begin the treatment planning process.
Healing and Moving Forward
There are many forms of therapy that can help decrease the frequency or intensity of trauma responses. Each one works on the brain in different ways, and it is not uncommon for some therapies to not be a good fit.
Recommended Therapies for Trauma Healing
Internal Family Systems (IFS): With my training in IFS, I can help individuals understand their inner world by identifying and working with distinct parts of themselves that were created as a result of trauma.
Brainspotting: As a Level 1 trained Brainspotting practitioner, I use this powerful method to access the brain's natural ability to heal by focusing on specific points in a person's visual field.
Eye Movement Desensitization and Reprocessing (EMDR): A structured therapy that encourages the client to briefly focus on the trauma memory while simultaneously experiencing bilateral stimulation, which helps reduce the vividness and emotion associated with the trauma.
Somatic Therapy: Focuses on releasing trauma stored in the body through movement, breathwork, and mindfulness.
Ketamine-Assisted Psychotherapy (KAP): A newer treatment that combines the use of ketamine with psychotherapy to help patients process deep emotional trauma.
Mindfulness-Based Stress Reduction (MBSR): An evidence-based program that integrates mindfulness meditation and body awareness to reduce trauma symptoms.
Conclusion
Healing from trauma is possible — not just coping, but actual recovery. With my training in Level 1 Brainspotting and Internal Family Systems (IFS), I specialize in guiding individuals through the healing process with effective, evidence-based approaches.
If you're ready to overcome trauma and take control of your emotional well-being, contact Firestorm Counseling today. Together, we can build a path to resilience and lasting healing.
